What are pine nuts?

Pine nuts are the seeds of plants belonging to the genus Pinus, in turn belonging to the family of Pinaceae. Spread in the cold forests of the northern hemisphere, especially in Siberia and Canada, they are also present in Asia.


What are the nutritional properties of pine nuts?

100 g pine nuts make 673 Calories and:

  • 13.08 g carbohydrates

  • 13,69 g of protein

  • 68.37 g of lipids (including omega 6 fatty acids, such as pinoleic acid)

  • 3.7 g of fibers

  • 9,33 mg of vitamin E

  • 4,387 mg of niacin

  • 0.8 mg of vitamin C

  • 0.313 mg of the pantothenic acid

  • 0.364 mg of thiamin

  • 0,227 mg of riboflavin

  • 0.094 mg of pyridoxine

  • 34 micrograms of folate

  • 29 IU of vitamin A

  • 597 mg of potassium

  • 575 mg of phosphorus

  • 251 mg of magnesium

  • 16 mg of calcium

  • 8.802 mg of manganese

  • 6.45 mg of zinc

  • 5.53 mg of iron

  • 2 mg of sodium

  • 1,324 mg of copper

  • 0.7 micrograms of selenium

100 g of pine nuts contain about 17 micrograms of beta-carotene and 9 micrograms of lutein and zeaxanthin.


When should you NOT eat pine nuts?

Being rich in omega 6 fatty acids pine nuts – and especially the oil derived from them – might be interfering with the activity of anticoagulant drugs . If in doubt it is best to ask your doctor for advice.


Seasonality of pine nuts

The collection of pine nuts begins in October and continues through the winter . The dried product is available on the market all year .


Possible benefits and drawbacks of pine nuts

Pine nuts are an excellent source of minerals, vitamins and fatty acids allies of cardiovascular health. Their monounsaturated fats can help lower "bad" cholesterol. Moreover pinoleic acid seems to help weight loss by reducing appetite. Vitamin E provides an antioxidant protection useful to combating aging. Manganese and other vitamins (in particular those of the B group) help your metabolism.

Pine nuts can trigger cacogeusia, a kind of metallic taste in the mouth, which tends to resolve itself on its own without any consequences. Allergic reactions are more dangerous.

Pine nut oil – which may have the ability to reduce cholesterol, appetite and pressure as well as promote the smooth functioning of the immune system – is not recommended in cases of convulsions.